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Fighting flab? Mayo Clinic guide to portion size might help

Trying to lose weight and having trouble? Consider the possibility that you're supersizing your meals without realizing it.

Weight-loss experts say portion control is key, and some of us are scarfing foods in portion sizes that are out of whack with reality. Take pancakes. If you like to dig into a tall stack of oversized flapjacks, you should know that a single serving is actually considered to be a single four-inch pancake (as shown on the left).

That's just one of many shockers from the Mayo Clinic's visual guide to portion control...

Credit: Mayo Foundation for Medical Education and Research

Eight crackers are about the same size as a hockey puck and equal one carbohydrate serving, or about 70 calories. What other carbs make a serving? One-third of a cup of cooked brown rice, half a bagel, a small bun, 3/4 a cup of cereal, or a small muffin.

Credit: Mayo Foundation for Medical Education and Research

Half a cup of whole-grain cooked pasta is about the same size as a hockey puck and equals one carbohydrate serving, or about 70 calories.

Credit: Mayo Foundation for Medical Education and Research

Two-thirds of a cup of low-fat cottage cheese is about the same as four dice and equals one protein/dairy serving, or about 110 calories.

Credit: Mayo Foundation for Medical Education and Research

One and a half to 2 ounces of low-fat hard cheddar cheese is about the same size as three to four dice and equals one protein/dairy serving, or about 110 calories.

Other single servings of dairy include: one cup of milk (skim or 1 percent), one cup of low-fat soy milk, 2/3 cup of plain yogurt, and an ounce of American cheese spread.

Credit: Mayo Foundation for Medical Education and Research

Two teaspoons of regular mayonnaise are about the same size as two dice and equal one fat serving, or about 45 calories.

Credit: Mayo Foundation for Medical Education and Research

One and a half teaspoons of peanut butter is about equal to the size of two dice - and make one serving of fat.

Credit: Mayo Foundation for Medical Education and Research

It's easy to overdo it on almonds and other nuts because they're so small. Just seven whole almonds (or 4 teaspoons slivered) equal one fat serving, or about 45 calories.

What else is a serving of fat? One-sixth of an avocado, one slice of bacon, one teaspoon of butter, or two teaspoons of regular ranch salad dressing.

Credit: Mayo Foundation for Medical Education and Research

Got a sweet tooth? The Mayo Clinic recommends you limit your intake of sugary items to 75 calories a day. One serving of sweets is about four pieces of hard candy peppermints, eight regular jelly beans, 20 small jelly beans, 1.5 tablespoons of maple syrup, or half a can of Coke.

Credit: Mayo Foundation for Medical Education and Research

A 2-ounce patty of cooked lean hamburger is about the same size as two-thirds of a deck of cards and equals one protein/dairy serving, or about 110 calories.

Not a fan of beef? Three ounces of grilled or broiled fish, two small links of pork sausage, or two slices or tofu are each equivalent to one serving of protein/dairy.

Credit: Mayo Foundation for Medical Education and Research

A 2.5-ounce piece of cooked skinless chicken is about the same size as two-thirds of a deck of cards and equals one protein/dairy serving, or about 110 calories.

Credit: Mayo Foundation for Medical Education and Research

Half a cup of baked beans is about the size of a deck of cards and is also equal to one serving of protein.

Credit: Mayo Foundation for Medical Education and Research

Two cups of raw leafy spinach are about the same as two baseballs and equals one vegetable serving, or about 25 calories.

Credit: Mayo Foundation for Medical Education and Research

A whole egg is one serving of protein.

Credit: Mayo Foundation for Medical Education and Research

One small apple is about the same size as a tennis ball and equals one fruit serving, or about 60 calories.

Credit: Mayo Foundation for Medical Education and Research

A medium-size orange is about the same size as a tennis ball. It's equal to one serving of fruit, and contains about 60 calories.

Credit: Mayo Foundation for Medical Education and Research

One serving of orange juice fills up a glass about as high as tennis ball is tall. This is the equivalent of one serving of fruit.

Credit: Mayo Foundation for Medical Education and Research

One small bell pepper is about the same size as a baseball, and is equal to one vegetable serving.

Credit: Mayo Foundation for Medical Education and Research

Half a cup of cooked carrots is about the same as half a baseball and equals one vegetable serving, or about 25 calories.